Ran in the morning in the Provo Canyon. Did a 5 mile tempo at marathon pace - 2.5 down from Canyon Glen Park to the mouth of the canyon, and back. Felt lazy on the first half. First mile 5:37, the next one 5:33. The next half in 2:47 - 13:57 at the turnaround. Next quarter was 1:32, and it ended up being the only quarter slower than 1:30 for the rest of the run, but I did not think it would be, as the wind gusts sometimes were pretty strong. I did the next 0.5 in 3:00, and the last two mile splits were 5:54 and 5:53. Total time 28:44.
An interesting change. The head wind and the hills bothered me a lot less than they used to. I was maintaining a steady pace and did not feel like backing off when the head wind got stronger or the grade got steeper. There was an interesting feeling in the legs. I would not say they necessarily had more power, but more strength endurance.
Did a bench press in the afternoon - 3 set of 3 with 90 pounds, but this time I used a narrow grip which makes it harder for me.
Took the kids to the Provo Canyon and ran with them there in the evening. Total of 13 miles for the day.